Apples are extremely rich in
important antioxidants, flavanoids, and dietary fiber.

The phytonutrients and
antioxidants in apples may help reduce the risk of developing cancer,
hypertension, diabetes, and heart disease.

Nutritional
information for apples

Apples deserve to be called
"nutritional powerhouses". They contain the following important nutrients:

·Vitamin C
- a powerful natural antioxidant capable of blocking some of the damage caused
by free radicals, as well as boosting the body's resistance against infectious
agents, according to the University of Maryland Medical Center.1

·B-complex
vitamins (riboflavin, thiamin, and vitamin B-6) - these vitamins are key in
maintaining red blood cells and the nervous system in good health.

·Dietary
fiber - the British National Health Service2 says that a diet high in fiber can
help prevent the development of certain diseases and may help prevent the
amount of bad cholesterol in your blood from rising.

·Phytonutrients
- apples are rich in polyphenolic compounds". These phytonutrients help
protect the body from the detrimental effects of free radicals.3

·Minerals
such as calcium, potassium, and phosphorus.

Health Benefits of Apples

Benefit:
Nutrition, straight up

Packing in quite a bit of soluble
fiber (4 grams per medium apple) for a modest amount of calories (95) makes
apples a filling, sweet snack. Plus, a medium apple counts as 1 cup of fruit,
so after eating one you’re well on your way to meeting your daily fruit quota. They also are a good source
of immune-boosting vitamin C (providing 14% of the Daily Value).

Weight
Loss

Apples satisfy hunger for few
calories so it’s not surprising that they can be part of a healthy diet that
promotes weight loss. And in a recent study, dried apples also helped
participants lose some weight. Women who ate a cup of dried apples daily for a
year lost some weight and lowered their cholesterol and heart disease markers.
Florida State University researchers think apples’ antioxidants and pectin (a
type of fiber) are responsible for the benefits—and think that fresh apples
would be even more effective.

Heart
Health

The Florida State study is not
the only one to link apple consumption to heart health. Last year, the Iowa
Women’s Health Study reported that, among the 34,000-plus women it’s been
tracking for nearly 20 years, apples were associated with a lower risk of death
from both coronary heart disease and cardiovascular disease. Some years
earlier, Finnish researchers studying dietary data collected over 28 years from
9,208 men and women found that frequent apple eaters had the lowest risk of
suffering strokes compared with no apple eaters. Experts attribute the
heart-healthy benefits to antioxidant compounds found in apples, which help
prevent LDL cholesterol from oxidizing and inhibit inflammation. Plus, the
soluble fiber in apples has also been shown to lower cholesterol levels.

Protect
Against Metabolic Syndrome

People who eat apples may be less
likely to suffer from metabolic syndrome, a cluster of symptoms linked to an
increased risk of heart disease and diabetes. Joyce Hendley reported in Eating Well
Magazine that researchers who analyzed National Health and Nutrition
Examination Study (NHANES) data, a survey of eating and health habits, found
that people who had eaten apples in any form over the past day were 27 percent
less likely to have symptoms of metabolic syndrome than those who didn’t. The
apple eaters also had lower levels of C-reactive protein, a marker of inflammation
whose presence in the blood suggests an increased risk for heart disease and
diabetes.

Exercise
Extender

Eating an apple before you work
out may boost your exercise endurance. Apples deliver an antioxidant called
quercetin, which aids endurance by making oxygen more available to the lungs.
One study showed that quercetin—when taken in supplement form—helped people
bike longer.

Get
whiter, healthier teeth

An apple won’t replace your
toothbrush, but biting and chewing an apple stimulates the production of saliva
in your mouth, reducing tooth decay by lowering the levels of bacteria.

Curb
all sorts of cancers

Scientists from the American
Association for Cancer Research, among others, agree that the consumption of
flavonol-rich apples could help reduce your risk of developing pancreatic
cancer by up to 23 per cent. Researchers at Cornell University have identified
several compounds—triterpenoids—in apple peel that have potent anti-growth
activities against cancer cells in the liver, colon and breast. Their earlier
research found that extracts from whole apples can reduce the number and size
of mammary tumours in rats. Meanwhile, the National Cancer Institute in the
U.S. has recommended a high fibre intake to reduce the risk of colorectal
cancer.

Reduce
cholesterol

The soluble fiber found in apples
binds with fats in the intestine, which translates into lower cholesterol
levels and a healthier you.

Prevent
gallstones

Gallstones form when there’s too
much cholesterol in your bile for it to remain as a liquid, so it solidifies.
They are particularly prevalent in the obese. To prevent gallstones, doctors
recommend a diet high in fiber to help you control your weight and cholesterol
levels.

Beat
diarrhea and constipation

Whether you can’t go to the
bathroom or you just can’t stop, fiber found in apples can help. Fiber can
either pull water out of your colon to keep things moving along when you’re
backed up, or absorb excess water from your stool to slow your bowels down.

Avert
hemorrhoids

Hemorrhoids are a swollen vein in
the anal canal and while not life threatening, these veins can be very painful.
They are caused by too much pressure in the pelvic and rectal areas. Part and
parcel with controlling constipation, fiber can prevent you from straining too
much when going to the bathroom and thereby help alleviate hemorrhoids.

Detoxify
your liver

We’re constantly consuming
toxins, whether it is from drinks or food, and your liver is responsible for
clearing these toxins out of your body. Many doctors are skeptical of fad detox
diets, saying they have the potential to do more harm than good. Luckily, one
of the best—and easiest—things you can eat to help detoxify your liver is
fruits—like apples.